Perfect — you’re serious, I love it.
🥊🔥
Here’s your heavy bag workout 5 days a week, laser-focused on building maximum
knockout punch power.
This plan will:
Build pure explosiveness in your punches
Improve form and torque (hip rotation)
Develop power endurance (stay powerful late in a fight)
Sharpen technique under fatigue
🥊 5-DAY HEAVY BAG PUNCH POWER
PROGRAM
🗓️Weekly Structure:
Day Focus
Monday Pure Power Shots (Max Force)
Tuesday Explosive Combos
Wednesday Rotational Power & Body Shots
Thursday Speed Power Mix
Friday KO Combos (Full Force and Endurance)
Saturday (Optional) Light technique day or rest
Sunday Rest
🛑 VERY IMPORTANT RULES BEFORE
STARTING
Every punch must be full technique (hip rotation, full extension, recoil).
Punch THROUGH the bag, not at it.
Exhale sharply with each punch.
Stay on your toes, move around — don't just stand like a robot.
🥇 Daily Workout Format:
🧠 General Structure Per Day:
1. Warm-Up (5 min) – jump rope or shadowboxing
2. Main Rounds (5–8 rounds total, 2–3 min each)
3. Cooldown (shadowbox + stretch)
📋 DAY 1: Pure Power Shots
Focus: Maximum force on singles and doubles.
Round Drill
1 Jab — 100% force (reset after each jab)
2 Cross — 100% force (reset after each cross)
3 Jab-Cross — 100% force combo, reset
4 Lead Hook — 100% force (focus on hip twist)
5 Rear Uppercut — drive up from legs, max force
6–7 Freestyle Heavy Shots (pick any 2-3 punches, blast)
👉 Rest 30-45 sec between rounds.
👉 Focus on moving feet slightly between shots — not standing flat.
📋 DAY 2: Explosive Combos
Focus: Moving FAST and STRONG at the same time.
Round Combo (Repeat Rapidly)
1 Jab - Cross - Lead Hook
2 Jab - Cross - Rear Uppercut
3 Cross - Lead Hook - Cross
4 Jab - Jab - Cross
5 Jab - Cross - Jab - Cross
6–7 20 seconds MAX effort — freestyle combos
👉 Short punches, full body behind each one.
👉 Move your head after each combo.
📋 DAY 3: Rotational Power Focus (Body
Shots!)
Focus: Dig into the bag HARD with hooks and body shots.
Round Drill
1 Rear Body Shot Only (heavy hip twist)
2 Lead Body Shot Only
3 Lead Hook — Rear Hook (head shots)
4 Lead Uppercut — Rear Hook (body to head)
5 Jab-Body Shot-Cross (flow drill)
6–7 Heavy Freestyle to body and head (mix it up)
👉 Think of breaking ribs when throwing body shots. 😈
📋 DAY 4: Speed + Power Mix
Focus: Alternate between speed bursts and bomb shots.
Round Drill
1 15 sec nonstop fast punches / 15 sec power cross — repeat
2 Jab - Cross (speed) then HARD Rear Hook
3 Jab-Jab-Cross (speed) then BIG Uppercut
4 Speed flurries (pitter-patter) — then 1 huge hook
5 Speed Freestyle (mix speeds)
6–7 30 sec speed / 30 sec power — freestyle
👉 Use breathing control or you will gas out fast.
📋 DAY 5: KO Combos (Power Endurance)
Focus: Full powerful combinations with no holding back.
Round Combo
1 Jab-Cross-Lead Hook-Rear Uppercut
2 Cross-Lead Hook-Cross
3 Jab-Jab-Cross-Lead Body Shot
4 Cross-Lead Hook-Lead Uppercut
5 Jab-Cross-Jab-Cross-Lead Hook
6–7 2 min Max Effort Freestyle (full combos, full power)
👉 Imagine a real opponent. Visualize KO'ing them.
🥊 📅 DAY 6: Precision + Killer Instinct Day
(Sharpness + Accuracy + KO Setups)
🎯 Focus:
Laser-accurate punches
Setting up knockout shots properly
Building sharpness under light fatigue
Precision ➔ THEN power
📋 Round Plan:
Round Drill
1 Shadowbox Light + Touch the Bag (footwork + light taps, 2 min)
2 Jab Accuracy: Hit specific small spot (2 min, focus only on jab)
3 Jab-Cross-Lead Hook — perfect form — Light to HARD (gradual speed up)
4 Lead Hook-Body Shot-Rear Cross Combo — Focus on hitting specific targets
5 Freestyle Accuracy: Light touch, then full blast every 3rd punch
6 KO Shot Setups: Jab - Jab - HARD Rear Overhand (visualize breaking guard)
7 90 sec Max Freestyle: Sharp, accurate punches only, no sloppy punches
🎯 Bonus Power Drill (Optional After Each
Session):
20 straight rear crosses (full power, reset after each)
20 lead hooks (full power, hip twist)
10 body shots left, 10 body shots right
(Train the muscles to "remember" max power.)
🧠 Tips for MAXIMUM KO POWER
Stay Relaxed ➔ until moment of impact, THEN snap.
Rotate Hips ➔ power comes from the legs and hips, NOT arms.
Footwork ➔ slight shifts improve power transfer.
Breathe Correctly ➔ sharp exhale with every punch.
🥇 If You Follow This Heavy Bag Plan:
After 6–8 weeks, your punches will feel much heavier, sharper, and faster.
You’ll naturally start developing KO instincts in your combos too. 🚀🥊
If you want, I can also send you: ✅ a "Punch Technique Checklist" to use while training (to avoid
bad habits)
✅ or a Power Shot Finisher Routine (5 minutes) to end each heavy bag session.
Want it? (Just say "yes checklist" or "yes finisher"!) 🔥👊
Alright — here’s your 6x full-body weekly plan designed for both:
Maximum punch power (explosive strength, rotational power)
Aesthetic boxing physique (lean, athletic, dense muscles — not bulky)
I’m designing it specifically for punchers like Tyson, Pacquiao, Canelo — fast, powerful, shredded. 🔥👊
🥊 Full Body Boxing Strength + Aesthetics
Plan (6 Days a Week)
✏️Overall Setup:
Focus = Full body every day (legs + core + upper body every session)
Explosiveness, rotational power, and muscle endurance
Medium weights, high force
45–70 min per workout
🗓️Weekly Layout:
Day Focus
Monday Strength + Power
Tuesday Speed + Rotation
Wednesday Strength + Core Stability
Thursday Power + Agility
Friday Strength + Explosiveness
Saturday Conditioning + Speed
Sunday Active Rest (light shadowboxing or stretching)
🏋️Daily Workout Template
1. Warm-Up (10 Minutes)
Jump Rope (3 min)
Dynamic stretches (hip circles, arm circles, leg swings)
Shadowbox lightly 2–3 minutes
⚡ Workout (Main Section)
Monday (Strength + Power)
(Heavy weights, controlled explosiveness)
Dumbbell Squat → Press (4x6)
Dumbbell Bent-over Rows (4x8)
Cable Chest Press (3x8 explosive tempo)
Dumbbell Bulgarian Split Squats (3x8 each leg)
Cable Woodchopper (3x12 each side)
Dumbbell Farmer Carries (3x40 seconds walk heavy)
Tuesday (Speed + Rotation)
(Light-moderate weights, move FAST)
Dumbbell Push Press (3x8)
Cable Rotational Punches (3x12 each side fast)
Dumbbell Snatch (single arm, 3x6 each side)
Cable High-to-Low Woodchopper (3x15)
Dumbbell Speed Uppercuts (30 seconds x 4 rounds)
Plank with Reach (3x30 sec hold)
Wednesday (Strength + Core Stability)
(Focus on anti-rotation and balance)
Dumbbell Deadlift (4x6 heavy)
Dumbbell Lateral Lunges (3x8 each side)
Cable Anti-Rotation Pallof Press (3x15 each side)
Dumbbell Overhead Press (4x8)
Dumbbell Russian Twists (weighted, 3x20)
Hanging Leg Raises (3x10)
Thursday (Power + Agility)
(Focus on fast feet + explosive hips)
Dumbbell Jump Squats (bodyweight first, then light dumbbells, 4x6)
Cable Speed Punches (3x15 each arm)
Dumbbell Clean to Press (3x6)
Cable Single-Arm Row (explosive, 3x12 each arm)
Dumbbell Shadowboxing (light dumbbells, 2x2 min rounds fast)
Side Plank with Hip Dips (3x10 each side)
Friday (Strength + Explosiveness)
(Controlled force production again)
Dumbbell Step-Up to Knee Drive (3x8 each side)
Dumbbell Single-Arm Row (3x8)
Cable Chest Fly (explosive, 3x12)
Dumbbell Front Squat (4x6)
Cable Rotational Slams (3x15 fast)
Weighted Plank Hold (3x30–40 sec)
Saturday (Conditioning + Speed)
(Bodyweight + cables + fast drills)
Cable High-Speed Punch Drill (30 sec x 5 rounds)
Dumbbell Alternating Snatch (light, 3x8 each side)
Jump Squats (bodyweight, 3x15)
Dumbbell Lunge → Twist (holding one dumbbell, 3x12 each side)
Mountain Climbers (30 sec x 4 rounds)
Cable Russian Twists (fast tempo, 3x20)
🧘 Cooldown After Every Workout (5–10 min)
Stretch hips, shoulders, and back
Focus on loosening up core and lats
Light shadowboxing (relaxed, slow-motion)
⚡ Important Training Rules:
Explosive movements = move FAST (focus on the speed of pushing or punching, not just moving
weights).
Full range of motion = use full squats, full twists.
Tight Core = always brace your abs during lifting and punching drills.
Controlled Breathing = exhale explosively on every effort (punch, lift, press).
